What it shows. A traffic light built from three overnight signals: HRV, resting heart rate and sleep. Each row has its own dot. The watch can misjudge sleep hours by an hour or more, so a night under 6 h counts as a sign only when the HRV or resting heart rate dot also shows ! that morning.

What good looks like. ✓ blue: no warning signs, train as planned. ! amber: one sign, turn a hard session into 30-45 min easy. ✕ red: two or more signs, or signs three days running, so rest.

Why it matters. Your body adapts while it recovers, not while it trains. Pushing hard on a bad morning adds fatigue without adding fitness, and it is how most beginners get ill or injured.

What it shows. The sessions planned for today, and how many hours of this week are done versus planned. Under a session that is not done yet, "No time or no mood? The short version" opens a cut-down version (about a third, all easy) that still counts as done.

What good looks like. Doing close to the planned time, at the planned effort. Doing more than planned is not better.

Why it matters. The plan is built so each week adds a little load on top of what you can absorb. Skipping or doubling sessions breaks that balance.

What it shows. After each swim, bike, run or strength session syncs, Claude compares it with the planned session and writes a short review: on plan or not, what went well, what to improve, each block (warm-up, drills, sets) and one cue for next time. Each review stays closed, showing its headline and verdict: tap it to open. It uses the watch data: strokes per length, rests, laps, heart rate, pace, cadence.

What good looks like. ✓ On plan most days, and the next-time cue showing up as fixed in the following review.

Why it matters. Feedback after every session is how technique and pacing improve. In the pool, press lap at the wall between blocks so each drill and set is saved separately and can be judged.

For two days after each midweek check or week report, a banner at the top links to it on the Training page.

What it shows. Protein and water logged for the chosen day, against the target. The pill at the top shows today's carb target. The meal pickers hold every dish from the Meals page: choose what you ate and the whole plate is logged. The 7-day bars show each day, with a ✓ when the target was reached.

What good looks like. Both rings full most days. Protein spread over 4-5 servings, not in one meal.

Why it matters. Protein repairs muscle after training, and you need about 1.6-2 g per kg on training days. Water needs rise with training time: 2 L plus 0.6 L per hour of training.

What it shows. Automatic warnings from your data, like too little easy training, a big jump in load, or short sleep. Tap one to open the page it belongs to.

What good looks like. An empty list.

Why it matters. They catch patterns early, before they turn into illness, injury or a stalled week.

What it shows. Twice per plan week Claude reads the workout reviews, your load and your sleep, HRV and resting heart rate. The midweek check (Thursday morning) judges the days so far and may change the rest of that week. The week report (after the last day) grades the whole week and may change next week. Each has a grade (✓ on track, ! mixed, ✕ off track), wins, things to watch, whether the review cues got fixed (✓ fixed, ○ open, + new), one focus and any plan changes, each with the reason. The card stays closed: tap the headline to open it. Use the arrows for older reports.

What good looks like. Most planned sessions done, easy share near 80% or more, cues moving from open to fixed, and few plan changes.

Why it matters. A plan written weeks ahead cannot know how training went. This is the loop that adjusts it: progress when you absorb the work, hold when you do not. It runs twice a week so a problem is corrected within days, not a week later. Changes stay small (no hard sessions added, total time up at most 10%) and follow the adaptation rules on the Principles page.

What it shows. Planned sessions (dashed outline) and what your watch recorded (filled boxes) for each day. A planned session turns blue with a ✓ once a matching workout is recorded (the day it was done shows if it moved), and reads "✕ missed" if the day passed without one. Use the arrows to see other weeks. On a phone the days run top to bottom. Tap a planned session to see its full details.

What good looks like. Filled boxes on the days with planned sessions, with similar durations.

Why it matters. It is the quickest check that the plan and reality match.

What it shows. This week: hours done. Easy share: heart-rate time spent easy over 28 days. Fitness: your long-term training level. Load ratio: recent training compared with what you are used to. The small lines show the recent trend.

What good looks like. Easy share near 80%, fitness slowly rising, load ratio between 0.8 and 1.3.

Why it matters. These four numbers sum up whether training is working and whether it is safe.

What it shows. Total training hours per week for the last 12 weeks, split by colour: swim, bike, run, strength, other.

What good looks like. Hours that climb gently, with every 4th week clearly lower (a recovery week). A balance of all three sports.

Why it matters. Endurance comes from consistent weeks, not single big days. Sudden jumps in hours are the most common cause of injury.

What it shows. For each week, the percentage of heart-rate time below your easy ceiling (run 165, bike 156, swim 155 bpm). The dashed line is 80%.

What good looks like. Bars at or above the line (blue, ✓). An amber bar with ! is 60-79% easy. A red bar with ✕ is under 60% easy: too much of that week was moderate or hard.

Why it matters. About 80% easy and 20% hard is how endurance athletes at every level train. Easy work builds the aerobic engine without heavy fatigue. Beginners often ride and run too hard, which leaves them tired but not much fitter.

What it shows. Every session gets a load number from Garmin, based on how hard and how long it was. Fitness (purple area) is the average daily load over about 42 days. Fatigue (dashed line) is the average over about 7 days.

What good looks like. Fitness rising slowly over weeks. Fatigue above fitness during load weeks and dipping below it in recovery weeks. Before a race, fatigue drops while fitness stays high.

Why it matters. Fitness is what you have built. Fatigue is what you are carrying right now. Performance on a given day is roughly fitness minus fatigue, which is why you rest before races.

What it shows. Fatigue divided by fitness, over the last 6 weeks. The shaded band is 0.8 to 1.3.

What good looks like. Inside the shaded band most of the time. Above 1.3 means a sudden spike. Below 0.8 means you are doing less than you are used to, which is fine in a recovery or test week but loses fitness if it lasts.

Why it matters. Injury risk tracks sudden spikes in load more than total volume. This chart shows a spike before your body feels it.

What it shows. Every recorded workout, newest first, with distance, pace or speed, time, average heart rate and load. The coloured bar shows heart-rate time in your zones: easy (blue), grey zone (grey), hard (orange). Sessions that match the plan are named after the planned session. Tap a session for details; reviewed sessions show the verdict (✓ on plan, ! partly, ✕ off plan) and open with the coach review.

What good looks like. Easy sessions with an almost fully blue bar, and a few clearly hard sessions.

Why it matters. It shows whether each session matched its purpose. An easy day with a lot of grey or orange in its bar was not easy.

What it shows. Your best marks so far: Olympic and 70.3 times, longest ride, run and nonstop swim.

What good looks like. Numbers that grow over the season.

Why it matters. They show what you can already do, which sets safe next steps.

What it shows. For each leg of the 6 Sep race, the grey bar is your result and the coloured bar is a realistic target on the same course. The number on the right is the time you could gain.

What good looks like. Big numbers on the right point to where training pays off most.

Why it matters. It keeps training focused on the legs and transitions that cost the most time.

What it shows. Same idea for your 27 Sep solo 70.3: grey is what each leg took, colour is the target for the 10 Jan simulation. Hover a bar for the detail, like stops. The pace line under each leg is the pace to hold to hit its target.

What good looks like. The gap shrinking at each long session and the simulation.

Why it matters. Much of the 27 Sep gap was stops (T1 wait, toilet stop, bike stops) and fuel, which cost no fitness to fix.

What it shows. Short standard tests (swim CSS, run pace and bike speed at HR 150, run and bike heart-rate thresholds, bike FTP, sweat rate). Each card shows the latest result.

What good looks like. Tests repeated on the retest calendar (every 4-8 weeks), with faster paces or higher speeds at the same heart rate.

Why it matters. They set your training zones. Zones that are too high make easy days too hard; too low and hard days do nothing.

What it shows. Each dot is a run of 3 km or more. Left to right is average heart rate, bottom to top is pace. Filled dots are runs from the last 4 weeks, hollow dots are older.

What good looks like. Over months, filled dots sit higher (faster) than hollow dots at the same heart rate. Look at the shaded HR 145-150 band.

Why it matters. Running faster at the same heart rate is the clearest sign your aerobic fitness is improving. Heat and hills also raise heart rate, so compare similar days.

What it shows. Same idea for road rides of 15 km or more: heart rate against average speed. BikeErg sessions are not shown, since the erg's speed is calculated from watts.

What good looks like. Filled (recent) dots higher than hollow (older) ones at the same heart rate.

Why it matters. Shows aerobic progress on the bike. Wind, hills and traffic move dots a lot, so compare similar routes.

What it shows. Your swimming pace per 100 m in each pool session of 400 m or more, counting only time spent swimming (rests removed). Lower on the chart is faster.

What good looks like. A line that slowly trends down.

Why it matters. Swim speed comes mostly from technique, so pace improves in steps as drills start to stick.

What it shows. The percentage of each pool session spent resting at the wall, counted from your first length to your last. Time before you start or after you finish does not count.

What good looks like. A line that trends down, meaning longer nonstop swims.

Why it matters. A race swim is 1.5 km with no walls to rest on. Swimming continuously in the pool is the bridge to that.

What it shows. Badges that unlock automatically when your data shows a first, like a first 400 m nonstop swim. The newer ones lead to the 10 Jan simulation: a 1.9 km nonstop swim, a 100 km ride, a 10 km run straight off the bike, a week of good sleep and a 70.3 under 7:00.

What good looks like. More unlocked over time.

Why it matters. Progress in endurance sport is slow week to week. Milestones make it visible.

What it shows. Last night's sleep, HRV and resting heart rate, plus average bedtime over 7 nights. Each compares with your own recent normal.

What good looks like. Sleep 7-9 h, HRV inside your usual band, resting heart rate near its 7-day average, bedtime around 23:00.

Why it matters. These are the earliest signs that training, stress, illness or poor sleep are catching up with you.

What it shows. One square per day. ✓ blue: no warning signs. ! amber: one sign. ✕ red: two or more signs, or three days in a row. Empty grey: no data. The signs are HRV below your band two nights running, resting heart rate 5+ bpm above its 7-day average, and under 6 h of sleep on a morning when HRV is below your band or resting heart rate is 3+ above average.

What good looks like. Mostly ✓, with a ! after big sessions that turns back to ✓ within a day or two.

Why it matters. Runs of ! or ✕ show that recovery is not keeping up with training, before performance drops.

What it shows. Hours asleep each night. The dashed line is 8 h. The chips above the charts change the date range.

What good looks like. Most bars near or above the line.

Why it matters. Sleep is when most repair and adaptation happens. Less than 7 h regularly slows progress and raises injury and illness risk.

What it shows. When you fell asleep each night. Higher on the chart is later. The target is 23:00.

What good looks like. A flat line near 23:00.

Why it matters. A regular bedtime improves sleep quality, and late nights before 08:00 wake-ups mean short sleep.

What it shows. Heart rate variability: the small variation in time between heartbeats, measured while you sleep. The shaded band is your normal range.

What good looks like. Inside the band. Higher than usual is generally good. One low night is normal after a hard day.

Why it matters. When the body is stressed (hard training, illness, alcohol, poor sleep, heat), HRV drops. Two or more low nights in a row mean ease off. Only compare with your own band, never with other people.

What it shows. Your lowest heart rate while at rest each day.

What good looks like. Flat or slowly falling over months as fitness improves.

Why it matters. A morning 5+ bpm above normal often means fatigue, a coming illness, dehydration or a late heavy meal.

What it shows. Averages of logged protein and water over the 7 days before today (today counts once it is over), today's carb target and your latest weight.

What good looks like. Protein 95-115 g a day and water at least 2 L, logged most days.

Why it matters. A quick check on whether you are fuelling enough to recover and adapt.

What it shows. Grams of protein logged each day for the last 30 days. A ✓ above a bar means 95 g was reached.

What good looks like. A ✓ on most bars, with no empty gaps.

Why it matters. Training breaks muscle down; protein rebuilds it stronger. At your weight you need about 95-115 g a day, spread over 4-5 servings.

What it shows. Litres logged each day. A ✓ above a bar means that day's target was reached: 2 L plus 0.6 L per hour of planned training.

What good looks like. A ✓ on most bars, especially on training days.

Why it matters. Even mild dehydration raises heart rate and makes sessions feel harder.

What it shows. Set a session's length, whether it is training or a race, and whether it is hot. It gives how much carbohydrate, fluid and salt to take during it.

What good looks like. Using it before long sessions and following it.

Why it matters. Sessions over about 75 min go better with carbs during them. Practising this in training is how you avoid running out of energy on race day.

What it shows. Daily carbohydrate targets for rest, training and long days, in grams, based on your weight.

What good looks like. Eating more carbs on bigger training days and fewer on rest days.

Why it matters. Carbohydrate is the main fuel for moderate and hard efforts. Matching intake to the day keeps energy up without overeating on rest days.

What it shows. Protein amounts in common vegetarian foods, and an example day that reaches the target.

What good looks like. Picking 4-5 of these across the day.

Why it matters. It makes the daily target practical.

What it shows. Body weight readings, ideally taken on Monday mornings.

What good looks like. Stable weight during training blocks.

Why it matters. A steady drop while training hard usually means under-fuelling, which slows recovery and progress.

What it shows. Every dish that fits each meal, what to serve beside it, and the protein of the whole plate. Nothing here is fixed: open a meal, look down the list and tap whatever can be made that day. The bar at the bottom adds your picks to the milk, lassi and chaas Jatin takes himself. The 5 pm list is only for days without a chaas.

What good looks like. One dish from each list, and a day total of 95 g or more, marked ✓. Most combinations land above that, so a smaller katori or one missed item still leaves enough.

Why it matters. Muscles repair with protein, and roti, rice and sabzi alone give about 30 g a day. One protein dish at every meal is the whole rule; which dish does not matter.

What it shows. Portions for a rest or easy day, a training day and a long day. Today's type is marked.

What good looks like. More roti, rice and fruit on long days, less on rest days. The protein dishes stay the same every day.

Why it matters. Long sessions empty the body's fuel stores, and they refill only from carbohydrate.

What it shows. One way to spread the dishes over seven days, with each day's total.

What good looks like. Use it for ideas when nothing comes to mind. Any other mix from the lists is just as good.

Why it matters. It shows the lists reach the target with ordinary home food.